Best Stability Ball Exercises for Core and Balance Strength 2026

Updated January 2026

Stability balls are a fantastic tool for enhancing core strength and improving balance. With the versatility they offer, these exercises can be tailored to fit various fitness levels, making them suitable for everyone from beginners to advanced athletes. Here’s a roundup of the best stability ball exercises to strengthen your core and enhance your balance in 2026.

1. Stability Ball Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~60-80 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 sec |

How to Perform:

• Sit on the stability ball with your feet flat on the floor.
• Walk your feet forward until your lower back is resting on the ball.
• Place your hands behind your head and crunch your torso up, engaging your core.
• Lower back down and repeat.

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2. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~80-100 per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30 sec |

How to Perform:

• Place your forearms on the stability ball with your body in a straight line.
• Engage your core and hold the position, avoiding sagging at the hips.

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3. Stability Ball Wall Squat

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~100-120 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

How to Perform:

• Position the stability ball against a wall and lean against it with your back.
• Walk your feet out slightly and squat down, keeping your knees behind your toes.
• Hold for a moment before returning to standing.

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4. Stability Ball Pass

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~90-110 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 sec |

How to Perform:

• Lie on your back holding the stability ball between your hands.
• Lift your legs and arms simultaneously, passing the ball from your hands to your feet.
• Lower back down and repeat.

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5. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~80-100 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 (each side) | 30 sec |

How to Perform:

• Sit on the ball and walk your feet forward until your back is supported.
• Lean back slightly and twist your torso to one side, then the other, while keeping your core engaged.

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6. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~100-120 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 sec |

How to Perform:

• Start in a plank position with your feet on the stability ball.
• Engage your core and raise your hips towards the ceiling, rolling the ball towards you.
• Lower back down and repeat.

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7. Stability Ball Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~60-80 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 sec |

How to Perform:

• Lie on your back with your feet resting on the stability ball.
• Lift your hips towards the ceiling, squeezing your glutes at the top.
• Lower back down and repeat.

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8. Stability Ball Leg Curl

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~80-100 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

How to Perform:

• Lie on your back with your heels on the stability ball.
• Lift your hips off the ground and curl the ball towards you by bending your knees.
• Roll the ball back out and repeat.

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9. Stability Ball Side Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~80-100 per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30 sec (each side) |

How to Perform:

• Lie on your side with your lower arm on the ball.
• Lift your hips off the ground, keeping your body in a straight line.
• Hold the position, then switch sides.

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10. Stability Ball Superman

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~80-100 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | 30 sec |

How to Perform:

• Lie facedown on the stability ball with your feet on the ground.
• Extend your arms and legs, lifting them off the ball simultaneously.
• Hold for a moment and lower back down.

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Incorporating these stability ball exercises into your routine can significantly improve your core strength and balance. For personalized guidance and to ensure you’re performing these exercises correctly, consider trying HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you get the most out of your workouts from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.